Adho Mukha Svanasana

(Downward Facing Dog Pose)


  • From normal sitting position come in vajrasana position.
  • Bend body and place arms in in such a way that body will form a table, back will form a table top and both hands and both knee will form legs of the table. (Shown as in Image)
  • While inhalation lift hip, and straighten knee, as body will form an inverted “v “shape.
  • Press both hands into the ground and lengthen neck.
  • Ear should be in touch with inner arms.
  • Hands should be shoulder width apart, feet should be hip width apart, and parallel to each other.
  • Be sure that elbow and knee joints are not bending.
  • Look towards navel, keep deep breathing.
  • Hold position for 30 secs to 3 min as per capacity and release.
  • Repeat procedure for 4-5 times.

Releasing Procedure

  • First Bend knee and return to table position.
  • Straighten spinal cord and come in vajarasana.

Beginner’s Tip

  • If beginners find difficulty to keep arms on floor than use block or chair

Contraindications and Cautions

  • Carpal tunnel syndrome
  • Diarrhoea
  • Pregnancy
  • Dislocated shoulder
  • Weak eye capillaries
  • High or low blood pressure
  • Shoulder or Wrist or back injury
  • Headache
  • Detached retina

Benefits of Adhomukha Svanasana

  • It Stretches and gives strength to abdominal, neck, arms, thighs and shoulder muscles,
  • It improves the health of abdominal organ liver, pancreas, kidney.
  • Calms the brain, helps relieve stress and mild depression and Energises the body
  • It Helps to relieve the symptoms of menopause and prevent osteoporosis
  • Relieves headache, insomnia, back pain, and fatigue.
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
  • It improves digestion, blood circulation.

Preparatory Poses

  • Vajrasana
  • Phalakasana
  • Uttanasana

Follow-up Poses

  • Uttanasana
  • Shirshasana
  • Padangusthasana